CrossFit Fireground – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
12 Cal Row/bike
9 PVC Pass Throughs
6 Wall Squats
3 Walkouts
BB Warm up
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deads
5 Front Squats
Power Snatch Complex Primer
2-2-2
Weightlifting
Power Snatch Comoplex (6-6-6-6-6)
Every 2 min x 5
1 Hang Power Snatch
2 Power Snatch
3 Overhead Squat
Set 1 60%
Set 2 65%
Set 3-5 Build to a heavy complex
This is a touch and go for all 6 reps.
Metcon
Bartender (Time)
5 Rounds
12 Deadlifts
9 Front Squats
6 Hang Power Cleans
95/65
RX+
12 Deadlifts
9 Overhead Squats
6 Hang Power Snatches
95/65
